April 4, 2012

Wednesday 120404

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments.

Compare to 101031.

UmbrellaPullup_th.jpg

Enlarge image

Open Workout 12.5, CrossFit Santa Barbara.


"Trifecta: Shoulder Press, Push Press, Push Jerk" CrossFit Journal preview video [wmv] [mov]


The CrossFit Games Update: April 3, 2012.


WOD Demo with CrossFit Explode - video [wmv] [mov] [HD mov]

Posted by Pukie at April 4, 2012 5:00 PM
Comments

Can't wait!

Comment #1 - Posted by: Chris A at April 3, 2012 5:25 PM

OUCHHOUCHHH

Comment #2 - Posted by: Enoch at April 3, 2012 5:53 PM

Quinlan, not Quinian. Nice work BQ and Emily! 2 powerhouses from PA...

Comment #3 - Posted by: MJ at April 3, 2012 5:55 PM

Stellar Work Explode, can't wait to see you all Represent at Regionals.

Comment #4 - Posted by: Bus at April 3, 2012 5:59 PM

We need a name for this... Grace's evil sister?

I'm gonna be doing Grace this way in future, still scaled to my level though :)

Comment #5 - Posted by: David 27/m/81kg at April 3, 2012 6:04 PM

Beautiful WOD.

Comment #6 - Posted by: Mike A. at April 3, 2012 6:36 PM

way to go emily! you crushed it.

Comment #7 - Posted by: ken c at April 3, 2012 6:57 PM

BQ & Emily! Nice work to you two and your Exploders!

Comment #8 - Posted by: E. Miller at April 3, 2012 7:16 PM

For time: 135lbs Squat, Clean, and Jerk 30 Reps. Completed 17:45

Comment #9 - Posted by: Eric Montis at April 3, 2012 7:38 PM

Good wod..great demo Cf explode!

Comment #10 - Posted by: Craig Martin at April 3, 2012 7:47 PM

Watch this before doing this WOD:

http://www.youtube.com/watch?v=azsrA6FfyTw

Comment #11 - Posted by: Gerard at April 3, 2012 8:55 PM

Cool dog in the video.

Comment #12 - Posted by: heath at April 3, 2012 9:12 PM

Is it 30 squat clean and jerks or 30 squat clean thrusters? A good number of the "jerks" in the demo are thrusters.

Comment #13 - Posted by: OlyLifter at April 3, 2012 9:24 PM

What is the difference between a squat thruster and a squat clean and jerk?

Comment #14 - Posted by: Bryan at April 3, 2012 10:00 PM

My lower back's going to be screaming at me during this, might have to scale the weight back :\

Comment #15 - Posted by: Jackson at April 3, 2012 10:03 PM

#13, I would guess that you could jerk if needed, but that you don't have to, and then it becomes a thruster...

Comment #16 - Posted by: Addey at April 3, 2012 10:55 PM

115 lbs
5:44

Comment #17 - Posted by: TomO/45/M/200 at April 4, 2012 1:24 AM

11:55

Comment #18 - Posted by: jim in korea at April 4, 2012 2:42 AM

m/43/5'6"/145

subbed #115
9:29

Comment #19 - Posted by: duane at April 4, 2012 3:02 AM

12:54 (135lbs)

Comment #20 - Posted by: gb 44/m/71"/185# at April 4, 2012 3:13 AM

The difference is you are CLEANING the weight every rep. There is no CLEANING in a thruster-after the first rep. The clean will make a world of difference.

Comment #21 - Posted by: RTC at April 4, 2012 3:26 AM

m/27/5'9"/180
21:56 rx'd
really happy with that slow ass time as my 1rm is 175# and 1rm strict press is 145#, so happy to complete as rx'd!

Comment #22 - Posted by: Nick at April 4, 2012 3:42 AM

165lbs - 14:00 - treated this more like a technique wod than powering through. Squat cleans need work, i missed at least 5 reps by having the bar too far fwd.

Comment #23 - Posted by: jkel at April 4, 2012 4:48 AM

42/70/195

8:50 as Rx'd

Comment #24 - Posted by: Ed at April 4, 2012 5:17 AM

15:15 rx'd

Same idea as post #21 (form wod). Squat CNJs are a rusty lift here. Need some work.

Comment #25 - Posted by: SamEJ, m/27/5'10"/200 at April 4, 2012 5:24 AM

#13 totally agree .. those are thrusters in the video NOT Clean and Jerk.. this isnt a poor form issue, its simply a completely different exercise movement then what the WOD is stated to be. That being said great job to those in the video.. to #13..I'll be doing the WOD as rx'd

Comment #26 - Posted by: Brian B at April 4, 2012 5:26 AM

m/27/165
9:48 rx'd

I asked yesterday, but I'll ask again. What happened to the WOD quotes posted every other day? We haven't had one since March 20. They were always thought provoking and inspirational!

Comment #27 - Posted by: Cliff at April 4, 2012 5:27 AM

8:39 as rx'd

Comment #28 - Posted by: Justin R Crossfit West Village M/35/5'11"/180 at April 4, 2012 5:28 AM

Great to see CrossFit Santa Barbara on the main site! Tyler and company are very welcoming of visiting Xfitters.

Comment #29 - Posted by: kevin o at April 4, 2012 5:43 AM

RI scaling at 115lbs; based on 1RM of 165lbs.

6:32

Probably should've used body weight.

FOB Salerno

Comment #30 - Posted by: james.patrick [M/50/66"/135] at April 4, 2012 6:08 AM

M/182cm/85kg

6:38 RX

Comment #31 - Posted by: Eiríkur Baldursson at April 4, 2012 6:10 AM

M/90kg/37y

09:10
only have bumpers up to 120 pounds
still have to convince the misses for heavier plates

Comment #32 - Posted by: john_jaco at April 4, 2012 6:11 AM

Male/38/6"1/92kgs

Great WOD.. 5.15.

Really pleased with my workout. Still need to practice good form

Comment #33 - Posted by: rob at April 4, 2012 6:47 AM

Male/38/6"1/92kgs

Great WOD.. 5.15.

Really pleased with my workout. Still need to practice good form

Comment #34 - Posted by: rob at April 4, 2012 7:02 AM

At hammerhead in Ft. Myers
30 Clean and Jerks 115#
6:09
Then 10 K's to E's
then Jogged back to Terra Mar

Last time
30 115# Clean and Jerks
5:17
then
30 Burpees
then
25 Sits

Comment #35 - Posted by: dyagg at April 4, 2012 7:32 AM

As rxd
6.22(pr)

Comment #36 - Posted by: Jonblaze at April 4, 2012 7:34 AM

31 M 6'2" 185 100lb 9:05
I need to say thank you. I had a back injury a couple of years ago and let my back go to atrophy. Ive been studying the midline stabilization vids and last night worked up to deadlifting my body weight without soreness so from the bottom of my heart Thank You.

Comment #37 - Posted by: Jeremy Sweeney at April 4, 2012 7:41 AM

seriously Guy In Photo - do it in the rain!

If you're worried about the rain, you're not working hard enough.

Comment #38 - Posted by: rowan at April 4, 2012 7:47 AM

12:30 rx.....m/38/180

Comment #39 - Posted by: Greg Snyder DPCF at April 4, 2012 8:00 AM

14:47

Comment #40 - Posted by: JFA at April 4, 2012 8:02 AM

M/34/5'9"/155

Scaled to 135lbs.

11:35

Comment #41 - Posted by: Antun Karlovac at April 4, 2012 8:04 AM

Substituted 135 lb power cleans & jerks
13:00

Comment #42 - Posted by: Mel Evenson at April 4, 2012 8:06 AM

james.patrick @30

Nice job! Remember, this is a heavier version of "Grace" from the 2010 Open. At 115# you got a very nice version of the stimulus the heavier athletes get with your time of 6:15. For more of a strength endurance test your idea of BW (135#) would work great. AND you'd get in an Rx'd Grace!

Nice to see you posting. Thanks, and be safe.

--bingo

Comment #43 - Posted by: bingo at April 4, 2012 8:06 AM

12:26 as rx'd except no dropping allowed at this gym location. Would have liked to after first 5 or so reps.

Comment #44 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at April 4, 2012 8:31 AM

7:48 as Rx'd - over a 3 min. PR!

Comment #45 - Posted by: Jetté 42/M/5'11"/170 at April 4, 2012 8:43 AM

11:05 rx

Not my strong suit.

Comment #46 - Posted by: Husar at April 4, 2012 8:54 AM

Scaled to 135 12:48.
This killed me. My squat cleans need work.

Comment #47 - Posted by: Joe K at April 4, 2012 9:13 AM

M/44/5'11"/200

30 115# squat clean & jerks

9:18

Comment #48 - Posted by: nutfam at April 4, 2012 9:20 AM

15:42 with 135 lbs. PR by 2:05 over 10/31/10

These are bodyweight squat C&J's for me, and I have to re-set and really focus on form for each rep.

Comment #49 - Posted by: Bill M. m/47/5'3"/135 at April 4, 2012 9:30 AM

Scaled 60 kg, 10.43

Comment #50 - Posted by: Finenforcer at April 4, 2012 9:43 AM

19:40 - 135 pounds

Comment #51 - Posted by: Brett C. m/30/6'0"/170lbs. at April 4, 2012 9:53 AM

42/m/185

scaled to 135lb 6:48
(same wod oct 2010 @ 7:45)

Comment #52 - Posted by: JackM at April 4, 2012 9:58 AM

f/42/177/5'11"

30 clean and jerks at 105#

All singles but steady (lowering that weight from overhead is too taxing)

7:49

Pleased with that.

Comment #53 - Posted by: JuliePlatt at April 4, 2012 10:21 AM

Husband Mark

M/39/208/6'2"

30 squat clean and jerk/thrusters at 155#

5:58

Comment #54 - Posted by: JuliePlatt at April 4, 2012 10:40 AM

Warm up: 4 rounds row 500 resting 90 seconds and came in around 1:50 to 2:00 min per round.

Wod in 10:40 rx never dropping the bar, probably could have gone a lot faster.

3 min max strict muscle ups, got 10.

50 ghds and 100 push ups.

Comment #55 - Posted by: Cm at April 4, 2012 10:46 AM

8:22

First half - 50 kg (aprx 110 lbs)
Had to drop other half to 42.5kg (aprx 94 lbs)

Need a belt (or perhaps stronger back!)

Comment #56 - Posted by: orkun m28/5'7"/150 at April 4, 2012 10:58 AM

Made up yesterdays 5 rounder
20 walk lunges with 20# dbs
21 burpees
15 min

Wishing you speedy recovery Pete in Sun City

Laura f/49/5'7/142

Comment #57 - Posted by: power-girl at April 4, 2012 11:01 AM

125 lbs, 5:58
seriously need to get a bigger barbell!

Comment #58 - Posted by: Patrick at April 4, 2012 11:04 AM


1 mile run 7:02
WOD 9:35 @ 135
1 mile run 8:30

Comment #59 - Posted by: John A. M/33/68"/168 at April 4, 2012 11:09 AM

7:12 Rx'd - sets of 5,5,4,4,4,4,4

Comment #60 - Posted by: JK m/28/210/5'10 at April 4, 2012 11:13 AM

Sub'd 115#

9:40

Smoker!

Comment #61 - Posted by: Ben m/172/25/5'10" at April 4, 2012 11:29 AM

M/36/175/5'9"
30 squat clean and jerk/thrusters at 115#

17:32

My wrist hurts like hell when doing thrusters or WOD like today.

Any advice?
Thanks!

Comment #62 - Posted by: Mat at April 4, 2012 11:35 AM

Did "Grace" instead. 135# power clean and jerk.

8:48

Comment #63 - Posted by: Kevin C. (M/53/5'11"/175) at April 4, 2012 11:36 AM

3 rounds

10 power cleans, 95#
30 GHD sit-ups

8:53 (PR)

Nice job Laura and Julie!

Comment #64 - Posted by: Carole (F/53/5'6"/138) at April 4, 2012 11:37 AM

used 135#

14:47

Comment #65 - Posted by: JFA at April 4, 2012 11:49 AM

Jen: 4:41
Gunnar: 5:37
Nick 5:57
Paul: 6:08
Brycen: 4:15 (30#)

Grace:
30 power clean and jerks for time
135# barbell
Chris: 5:05 PR

Comment #66 - Posted by: JWills at April 4, 2012 11:53 AM

30 squat clean & jerks
scaled to 115lbs

6:21

m/46/6'4"/175

Comment #67 - Posted by: knodes at April 4, 2012 11:59 AM

M/28/200 - 4th day of cross fit

Scaled to 115#

21:06

Comment #68 - Posted by: Ff419 at April 4, 2012 12:06 PM

m/50/69"/128

@Gerard, great video. Inspirational, motivational, and embarassing for me. My new goal is to be as strong as a 103lb 14-year old girl. Man do i feel weak!!!

10.38 mile run, 1:24:44
WOD: 105lbs x 4
65lbs x 26 trying to get the form correct

15:58

Comment #69 - Posted by: tim at April 4, 2012 12:11 PM

11:02 rx'd

Comment #70 - Posted by: Anthony at April 4, 2012 12:25 PM

10:23 at 135lb
SCs always rock me.

Comment #71 - Posted by: Magnus 26/5'8"/160-165 at April 4, 2012 12:26 PM

6'3 182lb 36 years young

Rx'd 16:30

Very hard for my long arms! The jerk part kills me.

Comment #72 - Posted by: mark at April 4, 2012 12:36 PM

@Comment #38: The umbrella wasn't for the person but for the pull-up bar. We didn't want people slipping on their c2b midway through trying to get a high score on the 12.5. Thrusters were done in rain, and everybody worked real hard, rest assured.

Comment #73 - Posted by: Marko at April 4, 2012 12:36 PM

m/20/182/5'9"

Scaled to 135#

5:46

I felt as if I should have rx'd it. I tried to do it before hand but ended up getting 9 at 155# just at about 4 minutes. Should I have gone heavier? I still felt burned out at the end of it.

Comment #74 - Posted by: Uziel Ladaw at April 4, 2012 1:00 PM

alright, I truly am weak. I first scaled it to 135 and my form was not holding, so 115 is was and still that sucked 7:15. . . fail by me

Comment #75 - Posted by: Greg Whelan at April 4, 2012 1:05 PM

M/32/6'3"/320

16.12 as rx'd

Wrists are not flexible so the front squat hurt/killed me (basically holding the bar in front w/my arms not resting on shoulders at all).

Comment #76 - Posted by: ThePaulsen at April 4, 2012 1:18 PM

Test

Comment #77 - Posted by: ThePaulsen M/32/6'3"/320 at April 4, 2012 1:22 PM

4:38 at 95#

Comment #78 - Posted by: Mavrick at April 4, 2012 1:28 PM

New to Crossfit, not used to front squats OR power cleans....ended up with a slow 30 at #95 lol...added a quick 1000m row for extra effort! Love the feeling!

Comment #79 - Posted by: Brewdog at April 4, 2012 1:29 PM

Preface: I am only 10 days into doing Crossfit ad WAY out of shape... That said...

I did 30 reps with 45 lb bar in 5:53. Then 3 reps dead lift on smith machine at 135 and 1 rep at 155.
I'm pretty proud of me!

Comment #80 - Posted by: Amy at April 4, 2012 1:44 PM

M/45/5'10"/180 135# in 8:15. Bone crusher!

Comment #81 - Posted by: MedicSteve at April 4, 2012 1:55 PM

M/23/5'10/190

9:21 as rx'd

Comment #82 - Posted by: T. Swihart at April 4, 2012 1:59 PM

F/41/5'6"/150

85#

8:00

Comment #83 - Posted by: mom to five at April 4, 2012 2:07 PM

4m57s

Comment #84 - Posted by: Dcestnik at April 4, 2012 2:15 PM

12:31
at 135

Comment #85 - Posted by: Dexter at April 4, 2012 2:31 PM

6:57 rx'd.

Comment #86 - Posted by: Jeff A. at April 4, 2012 2:32 PM

28/m/5'11"/188
As rx'd
8:35(PR)

2min better. Maybe could have pushed a little more, but pleased.

Comment #87 - Posted by: justaman - liberty, sc at April 4, 2012 2:57 PM

11:30 using 95 lbs
m/55/155

Comment #88 - Posted by: Roger at April 4, 2012 3:03 PM

4:41 rx'd

Comment #89 - Posted by: Blong /M/33/71"/210 at April 4, 2012 3:09 PM

Hers: 6:12@ 65#

His: 6:25 @ 155#

Comment #90 - Posted by: Mr and Mrs Phillips at April 4, 2012 3:09 PM

@amy #77

welcome to the community but PLEASE forget all about doing any work on a smith machine !! they're only good for hanging your towel or anchoring your feet for sit-ups !

Comment #91 - Posted by: HNH at April 4, 2012 3:14 PM

m/21/5'8/165
This is one I would have liked to have bumper plates for.

Scaled to 135#
-15:57

After,
1 rep C&J @ 185#
1 rep C&J @ 200# (PR)

Comment #92 - Posted by: Jackson at April 4, 2012 3:23 PM

m/27/5'6/140

10:09 with 135lb

Awesome

Comment #93 - Posted by: Taylor at April 4, 2012 3:28 PM

M/29
8:20 as Rx`d

Comment #94 - Posted by: Bruno Sá at April 4, 2012 3:43 PM

Greg P
m/24/6'1''/258lbs

16:13

Never did this motion before, had to feel it out and learn it.
First 2 reps 155lbs
next 28 reps 135lbs

good motion, rocked me on this one.

Comment #95 - Posted by: Greg P at April 4, 2012 3:43 PM

m/54/73"/215
13:09 with 125#
think I gave myself a hernia

Comment #96 - Posted by: kb at April 4, 2012 3:48 PM

Still trying to work my way up to a full wod as rx'd, for a wod like this is it better to complete all the reps at a weight i can handle or is it better to do less reps at a higher weight?

Comment #97 - Posted by: Matt at April 4, 2012 3:55 PM

#93, pick a weight you can handle and finish the WOD.

Comment #98 - Posted by: Jackson at April 4, 2012 4:00 PM

used 135lbs

13:09

that was much tougher than I thought - ended up doing sets of 2 after about 12 or 14

Comment #99 - Posted by: Saam at April 4, 2012 4:20 PM

Subbed 135#
Squat c&j from floor thruster style
4x6 then 3x4
9:35
Rx next time

Comment #100 - Posted by: Johnh 44/205 at April 4, 2012 4:22 PM

scaled to 115

9 minutes

Comment #101 - Posted by: ScooteR at April 4, 2012 4:29 PM

4:23

Comment #102 - Posted by: Kyle Byrne at April 4, 2012 4:43 PM

95lb. Hook grip, ATG squats, push jerk, 17:40

Comment #103 - Posted by: Elliott Harding at April 4, 2012 4:56 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Squat clean and jerk 65lbs x 5-5 95lbs x 5 135lbs x 3

As rx'd: 18:15
Foam roll after
Compared to 101031: 22:20 with 145lbs

Comment #104 - Posted by: Sesoku at April 4, 2012 5:00 PM

F/35/5'/105 Wu:2rnds 500m row,20k2e,berg wu,active stretching

Wod:9.46 @80lb scaled
Second day doing wods off of main site@home. Have been doing for a year w/coach...solo now.

Really sore from yesterday!!!

Comment #105 - Posted by: brenda at April 4, 2012 5:08 PM

8:03 95 lbs

Comment #106 - Posted by: RussA at April 4, 2012 5:10 PM

M 51 6'2" 195
subbed 125 lbs
13:56
terrible form, basically power cleans, then front squat, then push press, but I got a good workout

Comment #107 - Posted by: bobr at April 4, 2012 5:14 PM

7:42

Comment #108 - Posted by: Jed at April 4, 2012 5:15 PM


8:36 pr

no bumpers would have helped alot /did power cleans however

Comment #109 - Posted by: Kevin McClellan 50/195 at April 4, 2012 5:15 PM

7:47 w/ 115#

Comment #110 - Posted by: Edwards M/15/5'11/178 at April 4, 2012 5:17 PM

M/22yo/6'3/218lbs

RX'D

9:32

Comment #111 - Posted by: Cj Parker at April 4, 2012 5:34 PM

4:36, scaled to 65 lbs. New to all this & not sure how much weight I can handle with good form, do I used it as technique work. Good WOD, looking forward to fast improvement.

M/45/6'/195.

Comment #112 - Posted by: Dave at April 4, 2012 5:53 PM

6:45

Jessica - 8:44 (105lb.)

Compare to:
101031 - 10:00

Comment #113 - Posted by: B. Rhaly at April 4, 2012 5:54 PM

Subbed Crossfit Pickens WOD:
500 meter row
30 burpees
30 pullups
30 thrusters (95 lbs)
30 K2E
400 meter run
15:05

Comment #114 - Posted by: SB at April 4, 2012 5:56 PM

m/29/5'8"/181

18:47. No missed reps. Couldn't drop the barbell like usual due to metal plates at gym.

Comment #115 - Posted by: Justino at April 4, 2012 6:06 PM

8:18, sub 115lb

4th day, did the endurance swim earlier.... loving crossfit so far :)

Comment #116 - Posted by: James at April 4, 2012 6:07 PM

Subbed 115lb
Brock 8:16
Sebastian 8:00

Comment #117 - Posted by: sebastian m/43/180/6'2" at April 4, 2012 6:21 PM

Power Clean and Jerk
155lbs 30 reps

5:58

Comment #118 - Posted by: Purp M/25/179 at April 4, 2012 6:44 PM

CFWU x 1

17:52 as Rx

Sick today, worked out anyway. Super slow and sweaty.

Comment #119 - Posted by: Sheldon N (M/34/6'/181) at April 4, 2012 6:48 PM

7:59 rx

Comment #120 - Posted by: Matt 25/m/185 at April 4, 2012 6:54 PM

135#
14:00
Didn't do much of a warm-up.

Comment #121 - Posted by: James M/29/5'7"/155 at April 4, 2012 6:54 PM

As rx"d took a while , failed at least 4 reps ,twice on the last, but glad I didn't scale 18:41 m/180/6'/ 28
Good work everyone.

Comment #122 - Posted by: ian at April 4, 2012 7:14 PM

20 reps in 15 minutes

Comment #123 - Posted by: cort at April 4, 2012 7:19 PM

m/6'2"/260 lb

Didn't have free weights, because my gym is awful. Subbed 50# dbs.

7:06

Comment #124 - Posted by: Johmai at April 4, 2012 7:25 PM

8:13 115lbs

Comment #125 - Posted by: ChadB at April 4, 2012 7:46 PM

20 x 115 with power cleans
10 @ 95 squat cleans
21:52
after, 20 115 lb front squats

Comment #126 - Posted by: David Burns at April 4, 2012 7:58 PM

14 minutes

4 reps @ 135ibs
3 @ 125ibs
5 @115ibs
18 @ 105ibs

Comment #127 - Posted by: TimC at April 4, 2012 8:02 PM

m/40/5'11"/165

13:12 Rx (PR by 6 min)

Retired Army 1SG
Clarksville, TN

Comment #128 - Posted by: mark nash at April 4, 2012 8:03 PM

14 minutes

4 reps @ 135ibs
3 @ 125ibs
5 @ 115ibs
18 @ 105ibs

Comment #129 - Posted by: TimC at April 4, 2012 8:06 PM

m/40/5'11"/165

13:12 Rx (PR by 6 min)

Retired Army 1SG
Clarksville, TN

Comment #130 - Posted by: mark nash at April 4, 2012 8:12 PM

9:44 as rxd

Comment #131 - Posted by: aermio m/33/5'7"/155 at April 4, 2012 8:15 PM

12:09
95 lb, in the garage tonight

Comment #132 - Posted by: georgecole3 at April 4, 2012 8:27 PM

95 pound Squat Clean and Jerk, 30 reps

6:01

22/M/5’6”/160
CFBD: 2/27/12

Comment #133 - Posted by: Dan at April 4, 2012 8:30 PM

Scaled to 95 pounds today for the 30 squat clean and jerks.

My form needs to get a lot better, but it will improve.

9:30

M/22/5’10”/162

Comment #134 - Posted by: Chris at April 4, 2012 8:33 PM

M/37/6'/185

8:54

Comment #135 - Posted by: Reto from CFVan at April 4, 2012 8:33 PM

4:34

Comment #136 - Posted by: Taiquan Nichols at April 4, 2012 8:38 PM

F/35/5'/105

Wu:2rnds, 500m row,20k2e

Wod: scaled to 80lb, had to split jerk. Time: 9:46

Comment #137 - Posted by: brenda at April 4, 2012 8:46 PM

M/27/187/5'8

9:36 rx'd

Comment #138 - Posted by: Gabe at April 4, 2012 8:47 PM

18 at 155#, 2 more at 135# in 16-ish mins and I was cooked on squat c&js. Prob should have scaled to 135# for 30 and def should have warmed up better.

M/34/5'9"/225

Comment #139 - Posted by: Bill Hunter at April 4, 2012 9:32 PM

Had to scale a bit

M / 35 / 6' / 205 lbs
125 pounds for 30 reps, making sure that went all the way down in front squat.

Time 12:08

Completed Training Day with 3 Rounds of:
15 Tire Sledge Hammers Left
15 Tire Sledge Hammers Right
30' Tire Flips
400 Meter Run with 45lb Sandbag on shoulders


Worked heavy trap work yesterday
(315 # Hex Bar farmer walks, 315 # Hex Bar shrugs, 185 # behind the back barbell shrugs, Narrow V-Grip pull downs - left the traps pretty sore)

Still continuing struggles on my clean weights (still new to crossfit and alot of the Olympic style lifts)

Comment #140 - Posted by: Randy Scott at April 4, 2012 9:44 PM

110#
14:00
Power cleans, then squat thrusters with curl bar.

Comment #141 - Posted by: JT m/38/5'10"/175 at April 4, 2012 10:08 PM

Scaled to 100#, subbed to
10 squat clean & jerk
10 power clean & jerk
10 hang power clean & jerk

4:45

(vs. 4:00 power-clean 95# Grace last fall)

Went with just 10 squat cleans to stay safe with knees. Adding 5# every time I do high-volume cleans to keep progressing & avoid injury. 105# next clean workout.

Also did mongo warmup, similar to one I did before the power-clean 'Grace' last fall.

w/u - 5 rep 45#: scj, pcj, hpcj; shoulder mob; 30-sec AMRAP 65# scj = 5; 20 single unders; 5x (el-foot pushup, scap push, sit, be, dip); 10 steps spider-walk; 125, 250m row; 20-sec AMRAP 95# scj = 3; shoulder mob

c/d - tuck lever practice (working up to 60 secs, per coach Sommers = :25, :15, :20); face pull 48# 2x10; rev. DB wrist curls 40# 2x15; row 250m :55

Comment #142 - Posted by: matt h 50 5'11" 179# 1mar11 at April 4, 2012 11:07 PM

8:19

Scaled to 50kg

Comment #143 - Posted by: Brett (M/23/188cm/77kg) at April 4, 2012 11:31 PM

Rxd
9:15

Comment #144 - Posted by: roh at April 5, 2012 1:02 AM

m/36/136#

scaled to 85lbs. 2nd time doing this movement. still can't get it right. feels awkward.

9:35

Comment #145 - Posted by: balaguru at April 5, 2012 3:59 AM

as rx'ed

18:24

Squat cleans/snatches are the bane of my existence. A very humbling workout for me, but also very satisfying. I usually stick to power cleans, so it was good to work the squat clean.

Comment #146 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at April 5, 2012 5:13 AM

f/35/145

30 reps
45lb squat clean jerks (kept weight low and really focused on depth of squat)

3:45

Comment #147 - Posted by: sharlene at April 5, 2012 5:17 AM

5k trail run 37:44

Comment #148 - Posted by: kevin o at April 5, 2012 5:18 AM

M/29/5'11/210

Scaled to 135lbs

5:59

Comment #149 - Posted by: JWIL at April 5, 2012 6:13 AM

Chris 5:03 (105) pc & j
Aaron 3:39 (8#) med ball clean only
Crystal 3:40 (25) hpc

the following did hang power clean & jerk
Marian 4:44 (35)
Emma 4:58 (65)
Abby 3:08 (25) ~20 reps
Murley 3:09 (45) ~20 reps
Barb 4:00 (15)
Jamie 2:44 (15)
Frankie 3:52 (45)
Mr. Wonsil 3:58 (65)
Mrs. Pip 4:15 (45)
Mr. Carey 3:28 (65)
Mrs. Carey 3:58 (45)
Brenda 2:55 (15)
Mama V 4:15 (45)

Comment #150 - Posted by: BFCC at April 5, 2012 6:18 AM

51m/150#/5'7"
30 x 60k 13:13

Comment #151 - Posted by: ed eybel at April 5, 2012 7:14 AM

m/39/192

9:50 as rx'd

Comment #152 - Posted by: Patrick at April 5, 2012 7:46 AM

m/6'2"/260lb

Used 50 lb dbs because my gym doesn't have free weights.

7:05

Comment #153 - Posted by: Johmai at April 5, 2012 8:19 AM

Having some shoulder pains that haven't been diagnosed.... so modified.

30 Squat Cleans, 155#

4:52

* broken 7/3/3/3/3/3/3/3/1/1

Comment #154 - Posted by: MarcusG 30 5'9" 160 at April 5, 2012 8:35 AM

2012-04-04: 12:15. 10's@3:07,4:28,4:49. 
2010-10-31: 17:58. 10's@4:42,6:30,6:45. 

Comment #155 - Posted by: gs at April 5, 2012 8:44 AM

I subbed 125# and did partial squat cleans with a split jerk afterwards. Probably wouldve put a hole in the floor if I dropped the BB but I did start from bottom every time. 7:04 even!!

Comment #156 - Posted by: cphil/26m/165#/69" at April 5, 2012 8:47 AM

12:39

Comment #157 - Posted by: lucien at April 5, 2012 10:51 AM

500mC2 row, 400m run, 2 rds CFWU

scaled to #95, squats were crap, too shallow.

6:38 on time but cheated the squats so meaningless

Comment #158 - Posted by: F15E_WSO/M/49/72"/180 at April 5, 2012 1:15 PM

Rx'd 4:49

Comment #159 - Posted by: amped 37/M/195/6' at April 5, 2012 1:23 PM

M/41/5'11"/154lbs

Did the WOD as prescribed, took 18:52, with 155lbs. My squat cleans got less...um...squatty from reps 18 and on. Still stoked that I can do that many with basically my bodyweight and considering I haven't done Oly lifts for over 10 years, and have only done CrossFit for the past 3 months. CRUSH IT!!!!

Comment #160 - Posted by: John at April 5, 2012 1:38 PM

This was the final wod at the crossfit games in 2008. Good times

Comment #161 - Posted by: JohnL at April 5, 2012 2:07 PM

11:00
Scaled to 135

1 Rep max last time I tried was 165. Slow but steady improvement in the last 3 months. Loving CF!

Comment #162 - Posted by: Paul Daniel m/28/6'2/195 at April 5, 2012 2:22 PM

F/39/5'4"/132

31:11 Rx: Run time sucked today.

Comment #163 - Posted by: Julie Weaver at April 5, 2012 2:33 PM

9:41

Comment #164 - Posted by: mlt at April 5, 2012 3:30 PM

9:41

Comment #165 - Posted by: mlt at April 5, 2012 4:33 PM

m/44/5'9"/177
13:46 as Rx'd

Comment #166 - Posted by: Karl at April 5, 2012 5:46 PM

15:00 rxd

Comment #167 - Posted by: Jim McHugh at April 5, 2012 6:26 PM

6:35, just did regular Grace cause I was pressed for time. Felt good today.

Comment #168 - Posted by: ScottMacArthur at April 5, 2012 6:39 PM

Haven't done sc&j's before... took a bit of time to process, plus no bumper plates, tough negative reps to protect floor. Time reflects some learning curve (as well as crap cardio:)

10 @135
10 @145
10 @155
20:03

Then,
5 @165
5 @175
Felt really good to get into the groove on these.

Comment #169 - Posted by: Thorvaldur11 M/43/5'7"/222 at April 5, 2012 8:41 PM

11:23 as Rx'd

Shoot for sub 10 next time. 3 a minute

22/m/5'11"/171

Comment #170 - Posted by: Logan S at April 5, 2012 9:34 PM

M/30/190lbs

as rx'd

17:34

Good WOD, really challenging

Comment #171 - Posted by: david rochon at April 5, 2012 9:35 PM

M / 34 / 6'0 / 231

as rx'd: 6min 24sec

(5, 5, 3/2,...)

Comment #172 - Posted by: sj9701 at April 6, 2012 5:23 AM

135 - 15:22

Comment #173 - Posted by: cscarr52 at April 6, 2012 6:17 AM

scaled to 90#

9:24

much needed technique training!

Comment #174 - Posted by: Åsmund m/27 at April 6, 2012 7:05 AM

at 135#
6:24
(8 something last)

Comment #175 - Posted by: Bells at April 6, 2012 10:05 AM

9:00

64433433 @ 155#

Comment #176 - Posted by: Andy at April 6, 2012 10:33 AM

C-
100#
4:40

Comment #177 - Posted by: Jeff & Charity @ CF Snohomish at April 6, 2012 10:33 AM

Scaled to 135, no warmup/not timed. Broken 1,1,3; 5; 9; 11. Garage

Comment #178 - Posted by: Ajax at April 6, 2012 12:50 PM

as rx'd, 18:07

1st time doing this in years. Cruised thru at a medium pace to avoid injury.

Comment #179 - Posted by: mbalanda at April 6, 2012 2:09 PM

Confusion.. It looks like a Clean Thruster variation in the demo video. Should it be a Squat Clean, stand upright pause, and than Jerk either split or push??

Comment #180 - Posted by: rb at April 6, 2012 2:11 PM

scaled 135 lbs. 12:05 m/51/165

Comment #181 - Posted by: Bruce at April 6, 2012 5:02 PM

10:45 rx

Comment #182 - Posted by: Raph at April 6, 2012 5:21 PM

M/27/168

As rx'd, no bumpers (couldn't drop bar) - 15:20

Comment #183 - Posted by: Y. Zhou at April 6, 2012 8:11 PM

26:21 rx

Comment #184 - Posted by: Latham M/190/31 at April 7, 2012 7:17 AM

135lb, 14:51

Comment #185 - Posted by: Grims at April 7, 2012 8:09 AM

16:30 As rx'd.

(yesterday)

Comment #186 - Posted by: Ronnieboy at April 7, 2012 8:37 AM

M 40/245/6'4"

Scaled to 135 did Grace.
6:46

Comment #187 - Posted by: Chuck Preble at April 7, 2012 9:26 AM

Subbed 135#

14:23

Feeling out of shape after taking a few days off. Getting the weight overhead was a chore. Squat clean form seems to be coming along.

Comment #188 - Posted by: tgremillion M/32/6'1/185 at April 7, 2012 10:19 AM

33 yom, 190 lbs


13:29 as rx'd

Comment #189 - Posted by: Jeff Weltmer at April 7, 2012 12:58 PM

It was my 33rd birthday this week so I did 33 reps. 10:03
Some thrusters/jerks/push presses/split jerks-all were dropped. Got my first 10 in 1:33 but legs hit a wall!


Been Crossfitting 1-4x per week since late 2005 with a few breaks and the last time I did this WOD was July 2008. Time for 30 reps was 16:04 so I'm stoked with the PR!

Comment #190 - Posted by: Jeff/175lbs at April 7, 2012 1:30 PM

rx'd 15:41

Comment #191 - Posted by: GU997/M/42/200#/5'10" at April 7, 2012 2:45 PM

Grace - 60kgs power cleans
9:25

Comment #192 - Posted by: DPL at April 7, 2012 11:42 PM

115#

8:08 (PR by 4:30)

Comment #193 - Posted by: Sinal M/33/5'9"/230 at April 8, 2012 9:12 AM

11.36 rxd

Comment #194 - Posted by: JonNYC xfit since 6/08 5.10 175 42 at April 8, 2012 11:20 AM

Scaled to 60kg
8:16

Comment #195 - Posted by: Tim Holdsworth at April 8, 2012 6:10 PM

Jill: 95# , 85# 13:26

Joe: 120# 27:22

Comment #196 - Posted by: Jill & Joe at April 8, 2012 9:01 PM

Power cleans & split/push mix

9:14

Hayfo - 73#

Comment #197 - Posted by: Mad Max at April 8, 2012 10:06 PM

M/ 38/ 133 lbs/ 5'-6"
I did a different WOD today:

I did NATE with Bar MU: 13 rounds + 3 HSPU.. then finised off the 14th round in about 30 more seconds after 20 minutes. I normally get around 14 rounds so I was pretty happy with this and the Bar MU substitution.
AMRAP in 20 minutes of:
2 MU
4 HSPU
8 KB Swing (70 lbs - 2 pood)

I did this one doing BAR M.U. for the first time at another gym.

Bar MU felt hard and a bit awkward at first, but got somewhat easier as I got into the groove...
I missed 2 different MUs.. I'm usually thinking that the MUs are the easiest part of this WOD, but since this was the first time doing the Bar MU, I felt it was a nice challenging change of pace. I liked the movement and will be incorporating it more often from now on... I feel as though the ring MU is harder, technically to master, but the bar MU has more real life applicability.

Comment #198 - Posted by: anton at April 9, 2012 6:46 AM

13:01

125lbs

Comment #199 - Posted by: Duncan at April 9, 2012 7:29 AM

135# 10:56. Still nursing a shoulder injury, which slowed me down quite a bit.

Comment #200 - Posted by: Michael 5'9"/172#/49yo/MI Survivor at April 9, 2012 10:05 AM

Last time I did this with 115lbs. in 13+ min.

Today 135lbs. in 16:50

Comment #201 - Posted by: Ukkrew at April 9, 2012 1:27 PM

M 38/5'10"/188

Rx'd
14:50

Comment #202 - Posted by: Rholl at April 9, 2012 1:47 PM

6:46 w/ 95lbs vs
6:43 w/ 95 lbs 11/1/10

1k run wu 4:51

Comment #203 - Posted by: kevin o at April 9, 2012 7:10 PM

12:41 rx'd

Comment #204 - Posted by: bill/m/53/216/6' at April 10, 2012 1:06 PM

7min 40 sec
at hotel so sub'd 40# dumbbell squat cleans

Comment #205 - Posted by: Brian R M / 50 / 6'2" / 186 at April 10, 2012 10:24 PM

have an injury and so swallowed pride and went down to 135.
TIME: 7:41
all squat clean thrusters, one at a time. Next time need to do sets of 3 or 5.

Comment #206 - Posted by: Chris B. 150/5'10"/19 at April 11, 2012 6:45 AM

115#

7:26

Comment #207 - Posted by: Seader at April 11, 2012 2:28 PM

5:46

Comment #208 - Posted by: MikeyPaul/m/30/170/5'8" at April 11, 2012 5:43 PM

Previous

14:34

tonight

9:36..subbed 115 both times...tough mudder in two days don't wanna wear myself out

Comment #209 - Posted by: Cleveland at April 13, 2012 9:50 AM

m/38/5'9/182
WU-500m row. 1 round of warmup. Quick workout after tax season before heading to MB.
11:26
Being able to drop weight helped. Didn't remember about landing on heels slightly behind orig jump position until later. Good job w/shoulders over bar at setup. Don't think hips & chest rose at same rate on many reps. Split jerks mostly.
10/31/10:
12:09
Need to get more consistent at keeping knees out all the way through each rep. Little better when I focused staying back on heels at beginning of first pull.
7/6/08: 17:05

Comment #210 - Posted by: jrm at April 14, 2012 6:49 PM

Push jerk X 30 reps. First 15 @ 135 lbs, 16-25 @ 145 lbs, & 26-30 @ 155 lbs. 24:19.

Comment #211 - Posted by: Oyster 305 at April 15, 2012 8:31 PM

M/24/132 lbs

16:13

Sub to 121 lbs

Comment #212 - Posted by: Hugo at April 16, 2012 12:32 AM

13:32 at 135lbs

Comment #213 - Posted by: Crossfit Chris at April 16, 2012 4:56 PM

135# power clean and jerk (push press)

8:29

Comment #214 - Posted by: squirrel at April 17, 2012 12:23 PM

75lbs 6 reps
95 lbs 5 reps
115 lbs 3 reps

scaled to 135#. next time I'll do 145.

time: 13:00

m/41/5'8/240

Comment #215 - Posted by: phat boi at April 17, 2012 11:20 PM

5:42

Comment #216 - Posted by: BH2 at April 18, 2012 8:26 AM

6:53

Comment #217 - Posted by: nsb at April 19, 2012 9:01 AM

135 lbs
16.09

Comment #218 - Posted by: faleep at April 20, 2012 9:05 AM

19:38 tough

Comment #219 - Posted by: tum1 at April 21, 2012 12:49 PM

95 lb

4:13

Comment #220 - Posted by: al deezy at April 23, 2012 3:53 PM

125 pound Squat Clean and Jerk, 30 reps

Time 9:47

Comment #221 - Posted by: Jeff Gebbie at April 23, 2012 6:51 PM

51/m/190

Rx'd. 10:10

Comment #222 - Posted by: denob at April 24, 2012 3:20 PM

CFWUx3
BWU
WOD: 05:42; used 115lbs to concentrate on technique and work with in time constraints.

**Andrea: WOD time 04:19 using 45lb bar.

Comment #223 - Posted by: Seth (m/33/6'3"/210) at April 25, 2012 12:48 PM

5:46

Comment #224 - Posted by: Kevin: M/190/6'/40 at April 26, 2012 2:15 PM

I posted this WOD, but the results must have been lost by the site. I did this one as rx'd, and I am fairly certain I was under 10 mins. I wish I knew exactly.

Comment #225 - Posted by: Mik at April 27, 2012 2:58 AM

rx'd 9:57

Comment #226 - Posted by: EUGENE (M / 42 / 5 '11" / 180) at May 7, 2012 4:12 PM

9:32 as rx'd

Comment #227 - Posted by: Brian M/30/5'9"/180 at May 14, 2012 10:01 AM

11:21 (65k/90%) 14.05.12
13:49 (52k/75%) 08.11.10

Comment #228 - Posted by: zenoperegrinus at May 16, 2012 4:10 AM

CFWUx2
Burgener warmup
14:55 (+0:05)
Need to go out just a little faster 6 sets of 4 to start, finished with singles

Comment #229 - Posted by: Doug at September 14, 2012 3:30 PM

12:03 at 115 lbs.

Comment #230 - Posted by: J.Wood at January 17, 2013 1:35 PM

After stronglifts 5X5 - Squat/Bench/Bent Row

115lbs @ 8:30 - need to spend some time working on form and then crank up the resistance

Comment #231 - Posted by: Mike V at July 12, 2013 6:00 AM

17:00 @ 155lbs love this wod, need much improvement

Comment #232 - Posted by: bobby val at November 30, 2013 11:51 PM
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